Nutritional Value of Green Seedless Grapes

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JILL CORLEONE, RDN, LD Last Updated: Oct 03, 2017

Jill Corleone, RDN, LD

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.

One cup of green grapes makes a healthy 100-calorie snack.

Crunchy, sweet and juicy, green seedless grapes satisfy a multitude of cravings, which may be why Americans like them so much. On average, Americans eat 8 pounds of grapes a year, according to the College of Agriculture and Life Sciences at the University of Arizona. Nutritionally, green grapes offer a number of health benefits, so keep on eating.

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Low-Calorie Snack

With 104 calories per 1-cup serving, green grapes make a healthy and natural low-calorie snack. Most Americans eat too many calories, according to the U.S. Department of Agriculture. The 1-cup serving of green grapes fills you up and satisfies hunger, which helps keep overall calories -- and ultimately weight -- under control.

Disease Protecting Resveratrol

Grapes contain a substance called resveratrol, which is a natural compound that protects the fruit from environmental stress, fungal infections and ultraviolet radiation. Resveratrol also works to protect human health. As an antioxidant, it may protect your cells from free-radical damage and lower your risk of heart disease by preventing blood clots and reducing inflammation. The resveratrol in green seedless grapes may also prevent the growth of cancer cells.

Healthy Carb Choice

Carbohydrates are an important part of your diet. In fact, nutritionists recommend that 45 to 60 percent of your calories come from carbohydrates. But most of these carbohydrates should come from healthy sources that provide fiber and essential vitamins and minerals in addition to the carbs. Green grapes fit the bill as a healthy carbohydrate. A 1-cup serving contains 27 grams of healthy carbs and 1.4 grams of fiber.

Electrolyte Replenisher

Green grapes also supply a healthy dose of important minerals, also known as electrolytes. This mineral combo is responsible for maintaining fluid balance and the proper acidity of your blood; electrolytes are also important for muscle function. Eating green grapes is a good way to replenish electrolytes after strenuous workouts. A 1-cup serving of green grapes contains 15 milligrams of calcium, 11 milligrams of magnesium, 288 milligrams of potassium and 30 milligrams of phosphorus.

Good Source of Essential Vitamins

Green seedless grapes can help you meet your vitamins A, C and K needs. One cup of grapes provides 100 international units of vitamin A, 4.8 milligrams of vitamin C and 22 micrograms of vitamin K. Vitamin A helps your body fight off infection by boosting your immune system. Vitamin C is important for healthy gums and muscles and also helps wounds to heal. And finally, vitamin K is essential for blood clotting.